23 Nov How Do You Lose Weight After Pregnancy?
Losing weight after having a baby can seem particularly challenging, especially since your focus will likely be more on your baby than your own needs during the early days of motherhood. However, we work with many women who are looking to refocus on their own health and wellbeing after having a baby. With the right knowledge and support, losing pregnancy weight gain can be simple. Here, we answer some of the most common questions surrounding post-pregnancy weight loss.
As a team of qualified, experienced nutritionists who specialise in weight loss, we can help you on your weight loss journey, whatever stage in your life you’re at. Book a complimentary call today to speak with a member of our expert team.
WHY IS IT HARDER TO LOSE WEIGHT AFTER PREGNANCY?
Losing weight after pregnancy may be challenging for a number of reasons. Hormonal changes, increased fat stores for breastfeeding, lack of sleep, and the demands of caring for a newborn can all add to the struggle. The body undergoes significant changes during pregnancy, and it takes time to recover and return to its pre-pregnancy state. This said, just because it can be a little harder to lose weight after pregnancy doesn’t mean it’s impossible. The key is to take a considered approach to weight loss that is tailored to your current circumstances and state of health.
WHAT IS THE AVERAGE WEIGHT GAIN DURING PREGNANCY?
The average woman gains between 10kg and 12.5kg (22lb to 28lb) during pregnancy, with most of the weight being gained after week 20. This weight gain is attributed to the baby’s growth, the body’s preparation for breastfeeding, and the development of the placenta, amniotic fluid, and increased blood and fluid volume. The distribution of weight gain varies, but it is a normal and essential part of a healthy pregnancy. The specific healthy weight gain during pregnancy may depend on the woman’s pre-pregnancy BMI, with underweight women advised to gain 12.4kg to 17.9kg (1st 13lb to 2st 11lb), and normal weight women advised to gain 11.5kg to 16kg (2st 5lb to 2st 7lb). Read more on pregnancy weight gain here.
HOW LONG DOES IT TAKE TO LOSE BABY WEIGHT?
According to research, most women lose half of their baby weight by six weeks after childbirth. The rest usually comes off over the next several months. Returning to pre-pregnancy weight typically takes six to 12 months after delivery, but not every mother is able to do this without professional help. Many women find that they are still carrying excess body fat gained during pregnancy months, and even years after giving birth. Every woman is different. Wherever you are on your weight loss journey, we can help you to overcome your weight challenges, achieve your ideal weight and maintain it long term.
IS IT SAFE TO LOSE WEIGHT AFTER HAVING A BABY?
Yes, it is safe to lose weight after having a baby, but it’s important to do so in a healthy and sustainable manner. Crash diets and drastic calorie restrictions are not recommended, especially for those who are breastfeeding. Instead, a nutritionally optimised diet and, if you can, regular exercise, hold the keys to healthy weight loss. A qualified nutritionist to can create a tailored nutrition and lifestyle plan that is realistic for you and designed to support you in losing weight safely and effectively.
WHAT IS THE BEST POSTPARTUM DIET?
The best postpartum diet is the one that is right for you, based on your current health and lifestyle. Your circumstances may have changed quite considerably since having a baby, and strategies that may have worked for you in the past might not necessarily be the best solution for you now. It’s important to be realistic and identify a weight loss plan that works around your current situation.
Read our post What Is The Best Diet Plan For Weight Loss for advice on the important factors to take into consideration when it comes to establishing a healthy and effective weight loss diet.
The best post-pregnancy diet should provide all of the essential nutrients your body needs. You can read our guide on How To Structure Balanced Meals which talks you through how to make nutritionally balanced meals that will support your weight loss. If you’re breastfeeding, you’ll need to take into consideration your baby’s needs too. You’ll need to stay hydrated and compensate for the additional calorie expenditure. An extra 330 to 400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers.
HOW DO YOU LOSE POSTPARTUM BELLY FAT?
Many women find that they gain more weight around the middle during pregnancy. Rather than obsessing about one area when it comes to post-pregnancy weight loss, instead focus on your bigger goals. As you prioritise eating a healthy diet and take care of your health and wellbeing, weight will reduce all over your body.
That said, there are a couple of key factors you may wish to take into consideration when looking to reduce abdominal weight gain. Our article, How To Lose Belly Fat: The Nutritionist’s Guide, talks through the link between stress, sleep and ‘belly fat’. And what you can do to tackle it.
Getting used to the changes your body goes through during and after pregnancy can be challenging. Working with a nutritionist who understands can help you to feel your best in your new body.
HOW CAN A NUTRITIONIST HELP YOU LOSE WEIGHT AFTER PREGNANCY?
Yes, they can. Working with a nutritionist will ensure you have the professional guidance and supportive accountability to lose your pregnancy weight safely and effectively. A nutritionist can create a personalised plan and support you in developing healthy habits that support weight loss and work around your lifestyle. Our team provide evidence-based recommendations, monitor progress, and make adjustments to your plan as needed. We provide education around making sustainable dietary changes, which are essential for long-term weight management after pregnancy.
WE CAN HELP YOU LOSE WEIGHT POST PREGNANCY
Are you looking to lose weight after having a baby? We are a team of qualified, experienced nutritionists who specialise in weight loss. We can help you overcome your weight challenges, reach your happy weight and maintain it long term. Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.
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